National Fish and Chip Day (4th September) is dedicated to fish and chips, often described as the “nation’s favourite dish”. But with many people turning to a vegan diet in the desire to live a healthier life, there are tasty alternatives to try.

Marlene Watson-Tara, author of the definitive vegan cook book Go Vegan suggests tofu as a substitute to fish to create equally as tasty “fish and chips”.

Tofu has been a staple food throughout parts of the world for centuries, and is known for its good nutritional and culinary versatility. It is a wonderful source of protein, containing all 8 essential amino acids, rich in calcium and cholesterol-free. Often used a as meat substitute, for National Fish and Chip Day, it can easily replace fish!

So, go ahead and try out this alternative on National Fish and Chip Day.


Tofu Fish Sticks

You can serve with vegan tartar sauce, or ketchup.

  •  400g pack firm tofu, pressed
  • 1/4 cup soymilk
  • 2 tbsp shoyu or tamari
  • 2 tbsp lemon juice
  • 1 cup fine breadcrumbs
  • ½ tsp garlic granules
  • ¼ cup nori flakes
  • 1 tsp lemon pepper

Press the water from the tofu by wrapping in paper towel or tea towel and squeeze out excess liquid. Pre-heat oven to 190/380°. Slice tofu into strips then score the slices on a slight angle for that extra fishy texture. In a shallow bowl, whisk together the soymilk, soy sauce and lemon juice. In a separate bowl combine breadcrumbs, nori flakes and lemon pepper. Carefully dip floured tofu in soy milk mixture, then coat well in breadcrumbs. Place on a parchment lined baking sheet and bake for 40 minutes, turning over once, until crispy and golden brown.

 Vegan Tartar Sauce

  • 1 cup soft (silken) tofu
  • 2 tbsp lemon juice
  • ¼ tsp sea salt
  • 2 tsp mustard
  • ¼ cup organic pickle relish

In a food processor or blender, combine all ingredients, except pickle relish, and process until smooth. Stir in relish by hand.


As a vegan and healthy living expert with over 40 years’ experience, Marlene is passionate about transforming lives through a healthy plant-based diet. She highlights that a diet based on whole food plants will prevent many illnesses, maintain a good physical condition, and change lives, all backed up with science.

She is a graduate of T. Colin Campbell Centre for Nutrition in New York and an expert in her field on plant-based nutrition. Her dietary advice draws from the fields of Macrobiotic Nutrition, her studies in Traditional Chinese Medicine and her certification in plant-based nutrition. Marlene teaches alongside her husband Bill Tara and have graduates of their Health Coach Programme in 27 countries.


Please enter your comment!
Please enter your name here